Spliting macros on 500kcal surplus

sabredanny
sabredanny Posts: 15 Member
edited August 2018 in Food and Nutrition
Hello, MFP community.

I have been tracking my macros since a couple of weeks now and this gave me a better idea of what i'm eating, how much and what adjustments do i need to do. Still, i've got some things to get on point.

So, my calculated TDEE is around 2700kcal and i have decided to be on a 500kcal surplus, resulting in a 3200kcal on working days and almost 2800kcal on resting days.

The uncertainty appears when it comes to setting up the ratios (a.i. how much protein, fat and carbs in grams).

My stats are: 70 kg (154lbs)
179 cm
23 years
working out 5 days/week for hypertrophy
the goal is lean bulking

My first attempt to split macros was looking like this: 480g carbs; 71g fats; 160g protein.

I took one recommended protein intake (based on studies) of 2.2g/kg (160/70=2.28) and 1g of fat/kg (70g) and the rest of calories filled with carbs. But here comes a problem: almost every day i exceed the protein intake which i set. I know that's not harmful because the body will use it for another functions if not for protein synthesis.

On the other hand, i find it very hard to meet the carbs intake and here comes to question mark: should i decrease the amount of carbs and increase the protein intake which i aim for?

The fact that i can't set up manually by grams doesn't make it easier, i'm looking for an appropriate split according to calories and grams resulted in MFP app.

So, here are some alternatives which i think of: 3200 kcal on working days: 440g carbs; 71g fats; 200g protein

2800kcal on rest days: 245g carbs; 109g fats; 210g protein - cutting off those extra carbs because we don't need that extra energy on rest days and increase the fats.

I've found that on rest days are some alternatives: either just cut off the surplus (500kcal in this case) in form of carbs (it means 125g) and keep the rest the same or lower the carbs and increase the fats and maybe protein too (or low carb day how it is known)

What do you think about these ratios? I'm striving to put this on point and remain consistent with it.

Thank you for your time and sorry for eventually grammar errors.

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    Your macro split is fine. Protein is a minimum so it is fine to go over if you prefer that. Just keep in mind protein can be filling for some, so too much can make it difficult to hit your calorie goal (but in your case it should be fine). Also carbs are important during a bulk for workout performance, muscle building and in some cases especially the ones with less fibre, can be less filling (but again, your carbs are nice and high so it shouldn't be an issue).

    In the end as long as you can hit your minimums, you are good. You want to make bulking easier for yourself and how you like to eat. So as long as you are hitting your goals and your workout performance is great, go for it.
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    i would counter that do your higher carbs on rest days to allow for the glycogen stores in your body to be replensished - i don't specifically tie my carb intake to a workout but have found i've had my best workouts on days after a rest day when i have eaten 400g of carbs
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    why the huge jump in fats between your higher and lower cal days? (71g to 109g)
  • sabredanny
    sabredanny Posts: 15 Member
    That's what mfp has calculated according to calories assigned and because i have drecreased the carbs and it was needed to replenish the difference. I'm still experiencing. As i said, i have found (by reasearching) that on rest days you can just cut off some carbs and keep the fats and protein the same or maybe decrease more of carbs and increase fats and maybe protein too.

    Maybe it's a matter of preferences, i can't tell. Anyway, i don't find it exaggerated to have a bit more of fat 2 days from 7, especially when it comes from good fats like fish, nuts and dairies.

    Moreover, i prefer (and it's recommended too) to consume more carbs around the workout.

    That's what i am trying to figure out now. I want to find if i'm eating enough carbs and protein both on working and resting days and what method should i use when switching between them.
  • sardelsa
    sardelsa Posts: 9,812 Member
    Honestly.. when it comes to a surplus, I personally wouldn't overcomplicate it with high and low days. I would keep the surplus and macros about the same everyday. When you are building you want more cals (carbs especially) for your workouts as well as recovery.
  • sabredanny
    sabredanny Posts: 15 Member
    edited August 2018
    Thank you for your replies, sardelsa.

    Yes, of course you should keep a surplus when bulking, but when you want to lean bulk, you want to not over exaggerate with that surplus (that's why i have chosen a 500cal surplus). I mean, if i would eat 3200cal on both working and resting days, i have 500cal surplus no matter if it's working day or not, because TDEE is calculated considering the daily main activity which consumes energy (working out 5 days, in my case) which is inexistent on rest days.

    I don't say it's much, but i don't think i need those extra carbs and calories when i don't do effort. In fact, why low carb days and carb cycling methods exists in the first place?

    I don't know, maybe i just overcomplicate it, but this is because i am trying to do my best and not just "eat big to get big". I'm pursuing bot aesthetics and performance in the gym.
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited August 2018
    sabredanny wrote: »
    Thank you for your replies, sardelsa.

    Yes, of course you should keep a surplus when bulking, but when you want to lean bulk, you want to not over exaggerate with that surplus (that's why i chose a 500cal surplus). I mean, if i would eat 3200cal on both working and resting days, i have 500cal surplus on first and 800cal surplus on latter, because TDEE is calculated considering the daily main activity which consumes energy (working out 5 days, in my case) which is inexistent on rest days.

    I don't say it's much, but i don't think i need those extra carbs and calories when i don't do effort. In fact, why low carb days and carb cycling methods exists in the first place?

    I don't know, maybe i just overcomplicate it, but this is because i am trying to do my best and not just "eat big to get big". I'm pursuing bot aesthetics and performance in the gym.

    Lean bulk refers to the amount of surplus, so usually 250-500cals over maintenance. It comes down to surplus over time. Muscle isn't build only on lifting days, that is not how your body works. It takes weeks, months to build so it's best to look at the big picture. If you are eating 500 one day then 800 the other day your total surplus is actually more than 500 which is not a lean bulk anymore.

    I use carb cycling in a cut, because that is the time where you may need to cut carbs to get into a deficit and when carbs will really affect your workout performance.

    As I mentioned, when bulking you want to use carbs for workout and recovery and really you are always building so that is why I personally would recommend you keep it the same. Again, if you prefer it that is fine, but it won't cause you to build more or stay leaner. That comes down to surplus, your training and your macros over time.
  • sabredanny
    sabredanny Posts: 15 Member
    Sorry, i was wrong there. There's no such number as 800, i have edited my post. It's the 500cal surplus and maintanence level, my bad.

    I understand and i know what you are talking about. All that i wrote it's based on my reasearch on the bulking/cutting, lean/dirty bulk topic.

    To be straightforward, is it a good idea to keep my first example of macro split with high carb, keeping the fats and protein the same both lifting and resting days and maybe just cut off few carbs when i dont feel like i need them?

  • sardelsa
    sardelsa Posts: 9,812 Member
    edited August 2018
    My advice would be don't overcomplicate it. If you think it will be beneficial for you, sure go for it.

    Yup you can definitely do that and see how you get along. If you find you are not recovering well, you can adjust. Really it's all about finding what works for you and what will help you stick to your surplus and kill those workouts. For example after my first bulk I realized I should keep my fats a bit higher since they weren't as filling for me and it helped me eat more. Also pre-workout quick carbs are my best friend. It's kind of neat to figure it all out over time.
  • sabredanny
    sabredanny Posts: 15 Member
    Agreed. At the end of the day, it is what works for you that matters. Still, it takes time to develop the ability to be self aware of what tweaks to make in order to improve your performance. I mean, one can eat 150g of fat per day and think it's ok just because he doesn't see any negative effects, but the reality being different.

    I was seeking for some opinions and have received them. Thank you!

    By the way, what fast acting pre workout carbs are you using? Others than banana, chocholate or protein bars?
  • sardelsa
    sardelsa Posts: 9,812 Member
    Candy... :)
  • sabredanny
    sabredanny Posts: 15 Member
    Hehe. Didn't expect that :lol: That's like taking a treat right before your workout. But hey, if it works for you and helps you to smash the workout, it's pefect :)

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